TGIF May 17, 2019 By Coach Carlos A. WARM UP 1000m Row (Slow and Steady) then 3 rounds 20 Banded Push Down 20 Banded Face Pulls 20 Banded Pull Aparts B. WORK 4 sets 20-25 Bamboo Bradford Press 12-15 DB Bench Press 8-10 Single Arm Dumbbell Row C. WOD 15 min partner AMRAP 10 Barbell Push Press 5 Burpee Over Barbell 100m Run/Row D. WIND DOWN Tabata Sit Ups Tabata Side Planks Tabata Leg Raise Holds